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Treat Sarcopenia with Diet: Best Treatment Plans
Sarcopenia is an age-related medical condition characterized by decreased muscular strength and weakness. While aging is the main factor, injury, illness, poor diet, and a sedentary lifestyle can also contribute to this condition.
What is sarcopenia?
We can define Sarcopenia as a gradual decline or deterioration of muscle mass, strength, and physiological functions. It is typically observed in older adults and is believed to be associated with aging-related progressive diseases. A person experiencing this condition may struggle to perform daily activities and lead a dependent life.
It affects the musculoskeletal system, increasing the risks of falls, frailty, and fractures. A patient might undergo multiple surgeries and could ultimately face death due to various complications.
Sarcopenia Symptoms
The most critical and consistent symptom is muscle weakness. Other symptoms are:
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Poor balance and falls
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Low stamina
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Difficult to perform daily tasks
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Trouble while climbing stairs
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Reduced muscle size
Sarcopenia Causes
The aging process is the leading cause of this medical condition. A gradual loss of muscle mass begins in your 30s and 40s and accelerates between the ages of 65 and 80. Approximately 8% of muscle mass is lost per decade. Individuals suffering from this condition have a greater tendency to lose muscle mass over time.
Besides aging, other risk factors may include:
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Obesity
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Insulin resistance
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Physical inactivity
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Malnutrition
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Rheumatoid arthritis
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Inadequate protein intake
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Nervous disorders involving nerve signaling from the brain to muscles
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Reduced ability to convert protein into energy
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Hormonal imbalance
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Chronic diseases Nephrological diseases
Chronic obstructive
pulmonary disease(COPD)
Diabetes
Cancer
HIV
Sarcopenia Diagnosis:
Physical Examination
Your healthcare practitioner investigates your symptoms and designs a questionnaire for you. SARC-F is the questionnaire for its symptomatic diagnosis. SARC-F stands for:
S- Strength
A- Assistance with walking
R- Rising from a chair
C- Climbing stairs
F- Falls
Each factor is scored between 0 and 2. The maximum score is 10, and a score of 4 requires further testing.
Diagnostic Tests
There are several tests for confirmatory diagnosis.
Muscle strength tests:
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Handgrip test
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Chair stand test
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Walking speed test
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Short physical performance battery (SPPB)
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Times-up and test (TUG)
Imaging tests performed for muscle mass measurement:
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Dual-energy X-ray absorptiometry (DEXA or DXA)
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Bioelectrical impedance analysis (BIA)
Sarcopenia treatment:
Lifestyle modifications are very beneficial in its treatment. They can manage or even reverse the condition.
Physical activity:
Your trainer may recommend resistance-based strength training. It enhances muscle strength and reverses muscle loss.
Healthy diet:
Protein intake through food or supplements, as your dietitian recommends, is crucial in reversing and treating the disease.
Treat Sarcopenia with Diet: Best Treatment Plans
The dietitians at Ginnastic Health Centre, together with fitness trainers and physiotherapists, have put together a diet and lifestyle plan for people with sarcopenia. Our focus is treatment through diet and activity. We suggest the following measures to build and regain muscular strength, even when muscle loss is age-related.
Exercise:
Strength training is highly effective in managing and preventing sarcopenia and other muscle-related issues. It enhances muscle mass as muscle loss progresses with age. A 5-6 kg increase in lean muscle mass boosts the glucose demand of muscles. As the muscle’s requirement rises, it leads to lower glucose levels in the bloodstream. Strength training also helps reduce insulin, triglycerides, and cholesterol levels.
Resistance training has beneficial effects on the neuromuscular system and hormonal regulation. It enhances muscles’ capacity to convert protein into energy.
However, appropriate intensity, volume, and frequency of resistance exercises are essential for achieving optimal results. A certified fitness trainer can assist you with the exercise regimen to prevent injuries and maximize results quickly.
Diet and Supplements:
Our team suggests the following diet and supplements for increasing muscle strength:
Whey protein:
Protein consumption will send signals directly to your muscles to build and reinforce. As one age, this signaling weakens, so consuming more protein is essential to boost muscle growth. The amino acid leucine plays a vital role in regulating muscle growth. Whey is enriched with leucine and should be consumed daily. Leucine is also in fish, meat, eggs, and soy proteins. The recommended dose is 20-25 grams per serving. It activates muscle-building pathways. Whey protein can elevate insulin and glucose levels, so you should take it after workouts.
Omega 3 fatty acids:
Omega 3 fatty acids from seafood will support your muscle growth at any age.
Creatine monohydrate:
Creatine is a high-energy phosphate that enhances muscle and brain strength. It should be consumed in 5 grams before exercise. Creatine can be sourced from meat or taken as a supplement. It is most effective when combined with exercise to combat muscle weakness.
Magnesium:
It helps prevent muscle cramps and contributes to muscle strength. The recommended dose is 500 mg.
L-taurine:
It boosts muscle strength.
Moringa:
Its primary function is stabilizing blood glucose levels.
Vitamin D:
Physical Examination
The suggested dose of vitamin D is 5000 IU daily or 10,000 IU every other day. Vitamin D intake enhances muscle strength and reduces the risk of falls.
Aging is a natural process; everyone undergoes muscle loss with age. However, patients with sarcopenia experience accelerated muscle loss. The prognosis of sarcopenia is dependent on age. As one gets older, the rates of the condition increase. The outlook is also influenced by lifestyle and health factors. It can significantly impact your quality of life, and if left unaddressed, it will lead to muscle deterioration. Over time, you may require a full-time caregiver to assist you. Fortunately, the right diet and exercise can slow it down and help rebuild strength. If you are experiencing muscle weakness, schedule an appointment at Ginnastic Health Centre, Islamabad. Our team can assess it promptly and help you stay independent.
Why Ginnastic Health Center?
Expert Team
Our team of dietitians brings real experience in diabetes care and personalised diet plans.
Individualized Approach
Services are tailored to your specific health needs and goals, ensuring a personalized approach to diabetes management.
Comprehensive Care
From initial diagnosis to ongoing management, we offer a full spectrum of diabetes care services.
Patient-Focused Care
Your well-being is our priority, and we offer compassionate support throughout your health journey.
Meet the Health Professionals
asad-amjad
Dr.-M-Mehdi-Abbas
Dr.Humaira-Arif
Emaan-Azhar
Momna-Shah
Nayab-Shahid
Rakhshanda-Qureshi
Sana-Rehman
Frequently Asked Questions
Individuals aged 60 and above commonly experience this condition. The risk rates increase with age. Both genders are equally impacted, and chronic disease patients face higher chances of developing the disease.
A muscle number and size decline causes muscles to become lean, a condition known as muscle atrophy. Various physiological phenomena during aging may lead to its development. The body cannot manufacture the required proteins, so muscles remain smaller and weaker. Hormonal changes (insulin-like growth factor and testosterone) during aging cause muscular weakness.
Researchers are working on hormonal therapy for treating sarcopenia or increasing muscle mass. Unfortunately, FDA-approved drugs are not available to treat this medical ailment. Few supplements have proven to be effective in treating it. These are:
- Testosterone e supplements
- Growth hormone supplements
- Hydroxy methyl butyrate
- Angiotensin-converting enzyme inhibitors
- Drugs for treating metabolic syndromes
- Vitamin D
Use them during your resistance training.
It is a disease associated with natural aging, so it cannot be prevented entirely. But we can slow its progression by adopting the following measures:
- Exercise Regularly:
- Healthy dietary choices
- Regular follow-ups
Many conditions associated with sarcopenia are preventable or even reversible. Progressive resistance exercises can substantially increase strength and muscle size, even in the oldest.
Ginnastic Health Center is on the 3rd Floor, Interlace Plaza, I-8 Markaz, Islamabad. It is easy to reach from I-8, I-9, I-10, H-8, G-9 and Faizabad. Get directions on Google Maps.
Book online through our appointment form or call 0337 3333405. Our team will confirm your appointment time and let you know which reports or details to bring to your first visit.
Get the Best Diabetes Treatment in Islamabad
Contact Us
Take charge of your diabetes with the guidance of Islamabad’s top diabetes specialist. Contact Ginnastic Health Center today to book your consultation and start your journey toward better health.
- Address: 3rd Floor Interlace Plaza, I-8 Markaz, Islamabad
- Phone: 03373333405
- Email: ginnastichealths@gmail.com
- Website: https://ginnastic.pk/
Our committed team is ready to provide the care and support you need for effective diabetes management and reversal.
Medically reviewed by Dr. Rakhshanda Qureshi, Dietitian at Ginnastic Health Center (I-8, Islamabad).
Sources:
This page is for general information and does not replace advice from your own doctor. Please speak to your doctor before changing any medication.